Why Going Low-Carb is NOT the Best Idea

Have you been told by a medical professional, friends, family member or even a figure on the Internet that you should be following a low-carb diet for Diabetes or weight-loss? This is something I hear from clients quite frequently. With my experience in counseling and also the research, I am here to tell you that it is perfectly okay to eat carbohydrates if you have Diabetes or want to lose weight. Shocking, I know! Below are the top 4 reasons I have for not following a super low-carb diet based on the majority of things I hear from clients. 

1. Low-carb means no fruit!

One of the first things people tend to do when cutting carbs is cutting the fruit out! Fruit is packed fiber, vitamins, minerals and antioxidants; even those “deadly” bananas! I don’t know how many people come to me with Diabetes saying they can’t eat fruit. Let me just say that when I look at the food diaries of these patients, most are not overeating the fruits. Aim for whole fruit over juices and eat the skin if possible since that is where a lot of the nutrients and fiber lay. Just see below at just some of the research touting the benefits of fruits and vegetables! 
 ---->“In Chinese patients with Type 2 diabetes, higher dietary fruit intake was associated with a lower burden of carotid atherosclerosis as reflected by lower carotid intima-media thickness and prevalence of carotid plaque.”1

 ---->“Fruit and vegetable intake may decrease oxidative stress and inflammation in this group of patients. An increased intake of fruit and vegetables can therefore be beneficial for patients with type 2 diabetes, since these patients are documented to have raised oxidative stress and inflammation.”2
 ---->"Plant-based diets, especially when rich in high-quality plant foods, are associated with substantially lower risk of developing T2D."3

2. Food quality is still an issue.

Something else fun that happens when people cut the carbs is that they tend to still eat the same junk-food (chips, breads, etc.), but in smaller amounts. Less carbs does not change food quality. If you just decrease the unhealthy carbs but don’t add the healthier ones, you are still not feeding your body right! Let’s say for example you normally have a sandwich for lunch. You since cut back to ½ a sandwich; however, now you are hungrier. So, you end up doing some more lunchmeat or loading up on extra peanut butter. I’m not saying that it is okay to eat the chips, white breads, cakes, and cookies. What I am saying is that whole grains, beans, quinoa, etc are all great carbohydrates that can be incorporated into a healthy meal plan. The reality is that most people are not consuming enough whole grains (see research article below) and eating whole grains and beans are a great way to help decrease disease risk!
 ----> “Including pulses in the diet is a healthy way to meet dietary recommendations and is associated with reduced risk of several chronic diseases.”4
 ---->“Average intakes of whole grains are far below recommended levels across all age-sex groups, and average intakes of refined grains are well above recommended limits.”5

            

3. Low-carb to carb-binge

A couple things tend to happy with a low-carb diet. The first is that many tend to overload on the protein, which most people are getting enough if not more than enough of their recommended intake. Secondly, most people tend to crave the carbohydrates so much that they binge on them in about a week or two and end up stopping "yet another diet." Hey, I am not saying you won’t lose weight eating low-carb, what I am saying is that this is not typically a sustainable diet. 

4.  Most low-carb diets don’t get enough fiber.

On the same topic as point #4, less carbs usually means less fiber. As I said, most people sub in the protein for less carbs. You know what most people are NOT getting enough of in their diet? Fruits and vegetables! What do fruits and vegetables have in them besides vitamins and minerals…FIBER! One of the most cut-out-veggies is the beans! Did you know that a half-cup of chickpeas has about 5g of fiber and a half-cup of kidney beans has 8g of fiber? Fiber is beneficial because it can help to decrease cholesterol levels, improve GI function, and also decrease your risk for heart disease. See the research below for more reasons to get in the fiber!
 ----> "High fibre may be better than high protein for weight (fat) loss in obesity.”6
 ----> “A high-fibre bean-rich diet was as effective as a low carbohydrate diet for weight loss, although only the bean-rich diet lowered atherogenic lipids.”7 
----> “Increasing fiber intake lowers blood pressure and serum  cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals.”8

So, what should you do now? Start by tracking your food intake. Maybe, you are eating too many refined carbohydrates (cookies, white breads, etc). Maybe, you are also eating too much in one sitting (3 cups of pasta). Maybe, your meals are unbalance (heavy in carbs or protein). Start by checking out your food log and seeing where you can incorporate a better meal balance. 

Aim for meals to have lean proteins, fiber-filled carbohydrates (whole grains) or starches, and some non-starchy veggies. An example of a balanced meal could be: tofu (protein), broccoli (non-starchy veg), and a red potato (starchy carb). Another example could be fish, sautéed spinach, and brown rice. Another example could be quinoa (protein + starchy carb), mushrooms and tomatoes (both non-starchy). A snack could be an apple and peanut butter or veggies and hummus. The options are endless! 

Bottom line here, instead of eliminating a food group and possibly making yourself miserable aim for meal balance and portion control. If all else fails, find a Dietitian to help you with meal planning since we are the experts when it comes to nutrition :)

Additional Links

Tips for cooking legumes 

Benefits of a high fiber diet

Resources

1. Chan H, Yiu K, Wong C, Li S, Tam S, Tse H. Increased dietary fruit intake was associated with lower burden of carotid atherosclerosis in Chinese patients with Type 2 diabetes mellitus. Diabetic Medicine [serial online]. January 2013;30(1):100-108. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

2. Åsgård R, Rytter E, Basu S, Abramsson-Zetterberg L, Möller L, Vessby B. High intake of fruit and vegetables is related to low oxidative stress and inflammation in a group of patients with type 2 diabetes. Scandinavian Journal Of Food & Nutrition [serial online]. December 2007;51(4):149-158. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

3. Satija A, Bhupathiraju S, Hu F, et al. Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. Plos Medicine [serial online]. June 14, 2016;13(6):1-18. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

4. Mudryj A, Yu N, Aukema H. Nutritional and health benefits of pulses. Applied Physiology, Nutrition & Metabolism [serial online]. November 2014;39(11):1197-1204. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

5. Dietary Guidelines for Americans 2015

6. Adam C, Gratz S, Ross A, et al. Effects of Dietary Fibre (Pectin) and/or Increased Protein (Casein or Pea) on Satiety, Body Weight, Adiposity and Caecal Fermentation in High Fat Diet-Induced Obese Rats. Plos ONE [serial online]. May 25, 2016;11(5):1-16. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

7. Tonstad S, Malik N, Haddad E. A high-fibre bean-rich diet versus a low-carbohydrate diet for obesity. Journal Of Human Nutrition & Dietetics [serial online]. April 2, 2014;:109-116. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

8. http://www.ncbi.nlm.nih.gov/pubmed/19335713

Red Flags for a Fad Diet

"Lose 10 pounds in a week!" "Easy to lose weight fast!" "Lose weight without exercising!" "Weight-loss solution!" "Best new weight loss program!" "Lose up to 1-inch overnight!"

You have probably heard or read something similar to the phrases above; supplements, meal plans, or weight-loss programs that are promising you the results that you are looking for. Most people I see that try these fad diets and supplements are miserable, lacking nutrients, and going broke from spending so much money on these quick-fixes! While these programs or supplements MAY work, it is likely short-term and not typically something you can maintain long-term. To be honest, most of my clients end up yo-yo dieting following the newest weight-loss fad and never reaching a happy and healthy lifestyle that they can maintain.

So, how do you know if something is a gimmicky, fad diet? Check out my fad diet red flag list below!

#1- Promises of quick weight-loss
This goes for any program saying they will help you to lose 10 pounds in the first week! Most of the initial weight that you lose is going to be water weight! A good weight-loss goal is 1-2 pounds per week. This slow and steady weight-loss will help you to make those small changes that will become habits and also help you to keep the weight off.

#2 - Claims of this product or program being the only weight-loss solution
Seriously though, if there was a magical food or program that made all the fat melt away and help you to lose every pound you ever wanted, don't you think everyone would be taking it? There is no miracle pill or food. Period.

#3 - Rigid diet plans
Rigid meal plans can definitely work short-term; however, not so much in the long-term. Most people end up craving their favorite foods, bingeing, stopping the diet plan, re-gaining weight, and then starting all over again. Going super low calorie or limiting the foods that you eat can be time consuming (planning wise), overwhelming, and down right stressful. What will work is a flexible and realistic eating pattern that works for YOU. There is no one-size-fits-all approach.

#4 - Super foods that will decrease this and that disease
Apple cider vinegar cures Diabetes. Eating kale makes you lose weight faster. Eat only grapefruits to cut the belly fat. Seriously, I have heard them all! What is ironic to me is that I see some doing shots of apple cider vinegar for breakfast and then eating a cheesesteak for lunch. Makes sense, right?! Yes, these foods may have awesome nutritional and health benefits; however, none of them will fix all of your diet issues and ailments. Instead of focusing on one particular food to eat, work towards a variety and balance of your meals.

#5 - Insanely high prices
Eating eating does not need to cost hundreds of dollars per month. I have seen so many supplements and products that cost double what you would find in a regular grocery store. Again, I am not saying all of these programs are horrible or do not work; however, I would challenge you to see if you could find something similar in nutrition at your next shopping trip for way less money. Just a side note here. Healthy eating does not have to be expensive. Canned or frozen veggies can be so cheap! Healthy eating on a budget does take planning; however, you don't need to buy exotic ingredients to be healthy! ***I am going to do a blog post on this later :)

There are so many more red flags for fad diets like only eating one food for days or eating a specific combo of foods or eliminating exercise. The reality is that there is no magical food or supplement. It takes a lot of effort to change your eating habits and start eating healthier. Get off the diet wagon and head towards a healthy lifestyle change that will incorporate nutritious foods, exercise, and overall wellness that will work for the long-term!

Watch more on fad diets and weight-loss programs here --> YouTube-Fad Diets

Tips for Decreasing Your Cholesterol

Maybe you just heard from your doctor that your cholesterol is high and now you have to either take medications or try and bring it down before your next appointment. So, why is this important? Elevated cholesterol levels are just one of the risk factors for heart disease and stroke. Having too much cholesterol in the blood will lead to a build-up in the walls of your arteries.  This then leads to "hardening of the arteries" and subsequent slowing of the blood flow to the heart. If this blood flow becomes cut off by a blockage, you could find yourself with a heart attack.

Below, I have 5 tips to get you started on the journey to lowering your cholesterol with your diet!

Tip #1: Increase Your Fiber Intake
Not only does fiber fill you up, but it also binds to cholesterol and excretes it from the body. Aim for at least 25g per day if you are a female and 38g if you are a male. You can find fiber in foods like fruits, vegetables, beans, and whole grains. One thing to remember with fiber is to not go from eating only 5g per day to 25g day in one shot. Slowly increase your intake and drink lots of fluids to avoid any GI discomfort!

Tip #2: Opt for Healthy Fats
Everyone has been demonizing the fats and it is really the type of fat you want to be mindful of. Include more healthy fats like nuts, seeds and avocado, which contain the unsaturated fats that decrease inflammation in the body and also increase your HDL (good cholesterol).

Tip #3: Watch Trans and Saturated Fats
Trans fats are pretty well known for the negative effects on your health; however, the jury is still mixed on saturated fats. While new research shows that saturated fats don't necessarily increase your cholesterol, they also don't offer any benefits like the unsaturated fats do. You can find trans and saturated fats in baked goods, chips, fried foods and more.

Tip #4: Decrease Your Refined Sugar Intake
More and more research studies are showing a link between refined sugars and an increased risk for heart disease. The American Heart Association also found that sugar increases triglycerides in the body. The AHA recommends no more than 24g of added sugars per day for women and no more than 36g for men. This means watching out for the cakes, cookies, ice creams, and sugary beverages.

Tip #5: Make Time for Exercise
Exercise helps to increase your good cholesterol (HDL) and decrease the bad (LDL). It also helps with weight control and decreasing blood pressure. Aim for at least 30 minutes per day (if not more) and mix it up between the cardiovascular (biking, walking, running, swimming, etc) and resistance (push-ups, chest press, leg press, etc) exercises for the greatest benefit!
**As always, check with your doctor before starting an exercise program.

Hopefully, you can find something in this list to start working on to help manage your cholesterol levels. Remember, the best way to start is by evaluating your current diet or exercise program and setting goals for improvement!



Resources: NIH

Tips for Motivating Yourself to Lose Weight

How many of you reading this post have a general idea of what to do to achieve a healthy diet, yet still aren't doing it? Ever think about what is holding you back from jumping in and getting going? Maybe, you tend to start eating healthy and by the end of the week or even day you give up? I would say this sums up the majority of my clients. Recently, someone said to me, "I know I should eat more fruits and vegetables, I just don't do it." A lot of people simply lack the motivation to lose weight or improve their diet.

So, how do you get yourself motivated? Start by being honest with yourself. It is easy to convince yourself that you are eating enough vegetables, fruits, whole grains, and lean proteins. Want to put this to the test? Keep a food diary for 1-week and see how your perception is measuring up to reality. If you are drinking enough water, eating at least 3 fruits and 4 veggies per day, limiting the refined/sugary carbohydrates and getting in lean proteins, then kudos to you :) If not, start by picking one aspect that you can change to improve your diet.

Going along with that, motivate yourself by really giving healthy eating your all. It is great to do small changes in order to break the bad habits; however, don't make changes that are so small you don't see any results. Minimal changes will only mean minimal results. Do you really think that will keep you motivated on your healthy lifestyle journey? Instead, go in strong and build the momentum that will push you through the rough patches. By really giving your best effort, you are more likely to see improvements and success faster, which will only motivate you to keep going. Also, those first few successes will really prove to yourself that you can do it. One thing to remember here, don't expect to give it your all and see results the next day. I always say to my clients, "You did not get to this point overnight. It is going to take time for you to get where you want to be." That being said, set small goals for yourself (monthly or even weekly) to keep pushing towards something positive.

If you feel discouraged throughout this journey, remind yourself, "Why am I doing this?" Maybe, it is to control your Diabetes, look better for the summer, feel good about yourself, have more energy, reduce knee pain...The list goes on and on. If you are only losing weight or changing your diet because your doctor told you to, stop now and think of one reason why it is important to YOU.

Everyone always says that you should find support when trying to lose weight or eat healthy. Now, this doesn't mean you need to go out and find a support group or pay money online. You can find support and motivation in friends, family, and even social media. Join groups on Facebook, follow healthy bloggers, look for other people in your shoes, create an Instagram dedicated to healthy living, etc. There are so many ways you can find the support you need to motivate you daily!

My last piece of advice for how to motivate yourself is to stop the negativity. Stop that train of thoughts that starts with, "I'm such a failure..." or "I'll never lose weight..." or "I'll never be as thin as I was back..." These statements are not productive and certainly won't motivate you. Change that negativity into something that is productive like, "I did not eat such a healthy lunch, but for my dinner I am going to plan better and have..." or "I did not lose weight this week, but I do have more energy from eating better..." or "I looked great in my 20s and am going to look great in my..." You are your biggest motivator and supporter, so don't let your inner demons sabotage your health.

Give yourself the best chance you can to succeed by really giving it your all. Build your momentum, get excited, and motivate yourself to start (or continue) on that healthy lifestyle journey!

Tips for Choosing Protein Supplements

While I love protein bars and powders for convenient on-the-go snacks or meals, let's face it, a lot of what is out in the market is, dare I say it, pure junk. My main issues with most bars/powders are the laundry list of filler ingredients and high sugar content. Below are some tips for choosing the best protein supplement for you and a no-bake protein bar recipe I love, love, love to make!

Check the Protein
The first thing you want to do with any protein bar is to of course, check the protein. If you are going for the bar as a snack, aim for around 7-10g of protein. If it is a meal replacement, try to look for more than 10g. Protein helps to stabilize your blood sugar, which is great for not only Diabetics, but also, those who just want to keep their hunger levels at bay. I use a plant-based powder with a blend of brown rice, hemp seeds, pea protein and chia seeds for a great amino-acid profile. If you use milk products at home, look for a whey protein and/or whey isolates for good quality.

Check the Sugar
I can't stand when I look at a bar and see 20g of protein and then 20g of sugar. Really? I'm not going to mention any names, but I even saw a company use the disclaimer of, "Not recommended for Diabetics." Unless you are a marathon runner or some other super high intensity athlete, never choose a bar with that much sugar in it, especially if the third ingredient is cane syrup and not even a naturally occurring sugar. So, what should you look for then? You want less than 10g of sugar if it is a bar and less than 5g if it is a powder. Most of my clients (and myself) use the powders in a smoothie with fruit and a type of milk (almond, coconut, cow's). You are already getting the sweetness from the fruit, so you really don't want a ton more in the powder.

Read the Ingredient List
If you look at the ingredient list and see added sugar as one of the first 3 ingredients, you might want to think about choosing another bar. Ingredients are listed by weight, so the first few are the most prominent in the item. Added sugars would be things like: brown rice syrup, honey, cane syrup, cane sugar, brown sugar, maple syrup, etc. These are different than natural occurring sugars like dates or raisins, which are typically less refined, with a slower effect on your blood glucose. They also come packed with other vitamins and minerals that your refined sugars will not. This same idea also goes with healthy fats. Try to aim for bars that use whole foods like almonds, chia, flax, coconut, etc, instead of oils. Again, you will get more nutrients (vitamins, minerals, fiber) with the whole food source.

Almond Protein Snack Bars
Yield: 10 bars

Ingredients
1 cup raw almonds, reserve 1/4 cup(I used slivered - easier to food process)
1.5 teaspoons cinnamon
1 1/2 cups quick-cook oats
1.5 scoops vanilla protein powder (you can use chocolate too)
2 tablespoons 100% pure maple syrup
1 tablespoon honey
2 tablespoons SunButter (sunflower seed butter)*
2 tablespoons dark chocolate chips, melted (optional)

Directions
1. Spray an 8 by 8 inch square pan with cooking spray.
2. Food process 3/4 cup almonds.**
3. Add remaining ingredients, except the chocolate chips. Food process until smooth.
4. Using your hands, press the mixture into the prepared pan. Top with chopped almonds and drizzle with optional dark chocolate.
5. Let pan sit for about 15 minutes in the fridge before cutting. Once cut, store in the fridge for up to 1-week. Enjoy!!

Additional Notes
*I used the sun butter as a little added flavor. You could also use almond or peanut butter. If you notice your mix to be a little dry and not sticking together, add a little more of the nut butter.
**If you want to skip this step, simply use 1/2 cup almond butter. I also didn't food process my almond to a butter, but left it a slight bit crumbly. You can do either or for your recipe at home!
***You can also use dates or raisins instead of the honey/maple syrup. Try adding in chia, flax, or hemp seeds for a fiber, protein, omega 3 boost too!

Nutrition Facts (1 bar): 170 calories, 8g fat, 54mg sodium, 88mg potassium, 18g carbohydrates, 3g fiber, 7g sugar, 8g protein

Why Calories Don't Really Matter

One of the first things I hear when someone is trying to lose weight is that they need to start counting or watching their calories. It goes back to the the old saying of "calories in, calories out." If you eat less, and exercise more you'll lose weight guaranteed. Makes sense right? Well, not so much.

A calorie is a measure of energy and everything you eat has calories in it. We need those calories to survive. Most Americans are consuming way too many calories and they are mainly the heavily processed, refined types. I see so many food diaries that have a ton of sugar, salt, and unhealthy fats in them. Let's face it, you can be eating a restricted diet of only 1,100 calories and still end up with Diabetes and Hypertension. Why is this? Because all calories are not created equal! It really boils down to the food quality. Let's say you have 100 calorie pack of baked chips and 100 calorie pack of roasted almonds. You would probably say that the almonds are better for you (and your right); however, would your answer change if I gave you a 150 calorie serving of almonds? Maybe. The reality is, your body processes these foods differently. Fat and protein are slower digesting, which means you stay fuller for longer (and more satisfied). Refined carbohydrates (like in the chips) have little to no fiber, minimal nutrients and basically just spike and drop your blood sugar levels leaving you hungry an hour (or less).

I often think of calorie counting as restriction, free-range to eat the overly processed food-like-products, and a band aid on the true issues. Let's explore those points. I have a lot of people tracking their intake for appointments**. One big thing I see with clients is that they get to the end of the day, have "no calories left" and end up going to bed hungry without eating dinner. Skipping meals and eating super low calorie won't help with continued weight loss. You are just slowing down your metabolism to compensate for the minimal calories, burning calories less efficiently, and probably making yourself miserable.

On to the overly processed food-like-products. Again, we are talking about food quality. Ever think or hear something like this before, "I have 100 calories left for the day. A piece of chocolate is only 40 calories. I can eat that instead of a medium apple, which has 120 calories and save myself 80 calories, while sticking with my recommended intake." Better yet, "I can eat a to go breakfast sandwich, a bagel with cream cheese and a frozen dinner meal AND stay within my calories." No. NO. NO!

Lastly, most clients I see are overeating from stress, boredom, or heightened emotions. Just counting calories and sticking to a magic number isn't going to fix these issues. Eventually, you may end up stopping the calorie counting and returning to your old habits. You have to focus on changing these behaviors first before any healthy eating plan can stick.

While you do want to watch how much food you are eating, think of calories as more of a reference than the end-all-be-all. So, ditch the calorie counters and go for the whole foods approach. Focus more on adding quality foods like fruits, vegetables, lean proteins, and whole grains. Skip the processed junk and your body will be sure to thank you later!

Click to Watch

**Food journaling and tracking your intake can be a great tool for identifying areas of missing nutrients, meal skipping, and overall food quality. I don't want this to be mistaken for the ridge calorie counts. 

Tips for Mindful Eating

One big thing I have been talking about with my clients is the concept of "Mindful Eating". Mindful eating is about being present in the moment and stopping to think about your food choices. Mindful eating includes ideas like: tasting and savoring the food you eat, slowing down your meal time, and asking yourself if you are eating because you are truly hungry or just bored/stressed. Mindless eating can lead to weight gain because of the excessive calorie intake of mainly unhealthy foods. I mean lets face it, most people are not mindlessly snacking on carrots or celery, right?

There has been a lot of research about how your food environment influences your eating habits and affects how mindfully you eat. By food environment, I mean how your kitchen is set up or what you have on your table or the snacks you choose to keep at your desk at work. If you store unhealthy foods like chips or pretzels on the counter and bury the fruit in the drawer of the fridge, you are way more likely to choose the chips when you come in your house hungry. Same as if you have chocolate and candy in your desk drawer but left your roasted almonds in your car, you are way more likely to choose the candy when hunger strikes at work. How you set up your food environment can either help or hinder your chances at achieving and maintaining a healthy lifestyle.

Below are some tips I have used with clients that can help improve mindfulness with eating!

Don't Leave Food Out
Avoid leaving high calorie snack foods on the counter. If you are putting anything out, make it fruits or vegetables.

Put Healthy Foods at Eye Level in the Fridge
Wash and cut produce and store in clear containers. When you open the fridge, make your fruits and veggies the first thing you see and you are more likely to eat them.

Hide or Eliminate Unhealthy Foods From Your Cabinets
You know yourself better than anyone else. If you can't keep chips hidden in the back of the cabinet without eating the whole bag at once, then don't buy them at all.

Don't Eat and Cook
I get so many people who tell me they snack while cooking! Chances are they end up forgetting how much they ate and being stuffed up on unhealthy foods before they even get to dinner. If your not snacking on veggies, then put away the munchies! Try chewing gum, using mouthwash, or sipping an unsweetened beverage instead.

Use Smaller Plate and Bowls
This is one of those things that everyone says; however, it does work!

Leave Leftovers on the Stove
This goes along with using smaller plates and bowls. I mean you may have a smaller plate, but still refill it more than if you just ate the regular size. By keeping leftovers away from the table, it forces you to get up for seconds. During that time, assess your hunger level and think about if you are truly hungry or just want more. You can also pack up the leftover before you eat, so you are less tempted to overindulge!

Turn off the TV
Watching TV and eating is one of the biggest drivers towards mindless eating. People end up eating more and again it is not normally the steamed broccoli when they do. So, turn off the TV and pay attention to what you are eating and maybe even the conversation at the table.

Force Yourself to Sit
Do you find yourself wandering around the kitchen munching? Or grabbing a bag of chips or crackers and eating right from there while standing? Instead of standing and eating from the container, which makes it easy to lose track of how much you consume, portion out your food and take the time to sit and enjoy it.

Hopefully, you find one strategy that can help you to eat more mindfully and improve your diet in a healthy way!

Watch "An Overview of Mindful Eating"

Guide to New Year's Resolutions

Happy almost 2016! I can't believe how fast the year went for me! Being a dietitian, I have had tons of calls and appointments scheduled for January already. I had a few clients who were interested in getting started now; however, most wanted to enjoy their last hurrah.

While I hate to put it so bluntly, most of my busiest times are during January, May, and September. It tends to be this kind of cycle: start in January (gym + eating better), last until about March, give-up for a little bit, start back up for May to get ready for the summer, let loose for the summer, get back on track for September (now that everyone is in school and in a better routine), fall off near Halloween and continue that way until January...rinse...and repeat! Now, some of you may be laughing and saying, "Yes, this is totally me!" Others may say, "No! I keep it going all year!" The goal of my post today is to give you real tips on how to make your New Year's resolutions stick (and stick longer than just February).

Brainstorm both long and short-term goals
When I say long-term goals, I am saying what is your ultimate goal? Say you want to lose 30 pounds, exercise more, or just lead a healthier life. Think about what you are going to do to accomplish those goals. These short-term goals can be to exercise 30 minutes a day for 3 times per week or to eat at least 3 vegetables per day or to drink water or unsweetened beverages instead of soda, and so on and so forth. Remember, when setting goals, make sure they are SMART (specific, measurable, attainable, realistic, and timely)!

Write down your goals. 
Why is it important to write it down? For starters, it puts it plainly on paper for you to stare at! Post your goals around the house, on the fridge, or on the cabinet. I have clients that post their goals on the mirror to see in the morning, then post another note by the snacks. Then, if they go to snack on something they have to think about if what they are going to eat is going to help or hinder them reaching their goals. So, that being said make your goals a constant reminder!

Know your barriers
Whenever I talk to clients about their goals, we always talk about what will stand in their way. Maybe, you want to exercise more, but time is a barrier. Maybe, you want to eat healthier but your family is not supportive. Take a couple of minutes to write down all the barriers you have to reaching your goals. Then, write down how you can overcome those barriers. If time is an issue, write out your day and pick a time where you can exercise. This may mean swapping out 1 hour of TV for 1 hour at the gym or getting up 30 minutes earlier to do a quick workout at home. Acknowledging and facing your barriers will help to set you up for success!

Commit to yourself
Why is your goal important to you? Why do you want to run a marathon? Why do you want to eat healthier? Really think about what makes your goal important to you and you only. This is what will drive your motivation to reach your goals. After you think about why your goal is important, make a personal commitment to yourself. While there are so many excuses you can make for not doing something, YOU alone make the choice. Invest in yourself and your health. Stop thinking and worrying about what everyone else wants and says. Remember, that it is your body and you are your biggest supporter.

Track your progress
I feel like everyone is always saying this but seriously DO IT. Get a calendar or a notebook and write down every day that you reach your goal. Or, track your weight each week. Why is this helpful? If you get discouraged, you can see how much progress you have been making so far. I get a lot of clients feeling discouraged after working hard at their goal. I have been doing this exercise with them lately: Whenever you feel discouraged, write down at least 5 positive things you have accomplished so far. For example, maybe your goal was to lose 1 pound per week and you have been eating healthier every day. You step on the scale and the number didn't budge! When you write down your 5 things, you find that even though you didn't lose weight you went to the gym 3x, you ate more vegetables, you had less soda and more water, you walked farther on the treadmill, and you still got on the scale even though you didn't want to. More often than not, clients lose that commitment when they hit a rough patch. Remind yourself how awesome you are. Again, you are your biggest supporter!

Reassess
Why do most people stop their "diets" or stop exercising or stop eating healthy? A lot of times it is due to boredom. Other times, it is due to someone reaching their goal, then going back to their old habits. Thinking back to the "track your progress" part, if you feel yourself getting bored or frustrated, reassess your goals. Are they still challenging? Are they still important to you? Do you need to step it up a bit?

Get Support
My last piece of advice is to get support. It can be from family, friends, co-workers, etc. When you fall off track or get frustrated have at least 1 person you can rely on to help remind you of your goals and why they are important to you. If you don't have someone in mind, consider joining a support group. I lead a support group at work and even though some of the participants have zero support at home, they find support in their classmates. It is so heartwarming to have someone express their frustration and hearing another participant speak up and remind them how great they are and how far they have come! (Did I mention I love my job :))

Hopefully, you will find something useful in this post to help YOU stick to your goals this New Year. Hope you enjoy the rest of 2015!

5 Tips for a Healthier Holiday Season (Halloween Edition)

We are coming up on that time of year full of holiday fun and FOOD!  It is totally fine to indulge a little throughout the holidays (I mean what fun would it be if you didn't); but you don't need to go all willy nilly and toss aside all your healthy habits until January. We are coming up on Halloween, so here are 5 tips for keeping your Halloween a tad-bit healthier!

Tip #1: Don't Buy It!
Can't keep Halloween candy in the house without breaking into the bag? Don't buy it until it is very close to the 31st. Also, try buying candies/treats that you don't like. I mean if you buy some candy corn and hate it; chances are your not going to be found snacking on it. If you do buy candy you like, get the miniature sized ones.

Tip #2: Hide It!
If you come home hungry and the first thing you see is that bowl of Halloween candy, do you really think you can bypass that for veggies. I think not. Don't even tempt yourself. Put extra candy away in cabinets, behind other food items. Give yourself a barrier!

Tip #3: Don't Leave on an Empty Stomach!
Whether you are going to a Halloween party or out trick-or-treating with the kids, eat something before hand! If you go out on an empty stomach, your making it that much harder to choose healthy options. Have some veggies and hummus, apple and peanut butter, or a Greek yogurt with chopped nuts. Basically, you are trying to balance what you eat with a little protein, carbohydrates (fiber), and a vegetable.

Tip #4: Drink Water!
Apple cider, mixed drinks, pumpkin beers, etc. All of these holiday drinks tend to be loaded with empty calories and tons of sugar.  Swap in 1 glass of water between drinks. Or try an unsweetened mixer instead of a sweetened one. Go for a lighter cider. Ha that rhymed :) Now, I'm not saying that you can't have them, but be sensible about it.

Tip #5: Keep Moving!
Did you have a large dinner? Did you overindulge in Halloween candy? Drink too much at a party? Instead of sitting around thinking about it, do something about it. Get out there and move. You can take a walk, go to the gym, do a workout video, etc. Not only will you be burning calories and getting your metabolism going, but also improving your mood and energy level.

Hope you found a tip in here that will help you as the holiday season gets rolling!

Keys to Weight Loss Success: Goal Setting

Whether you want to lose weight or just maintain, the first thing you want to start off with is setting some goals for yourself. The best way to know where you are now and where you are planning to be is to set a long-term goal and supporting short-term goals. So, grab yourself a piece of paper and pen and let's get started!

Long-term goal
For your long-term goal, think about something you want to accomplish in the next 6-12 months. This can be a 30-pound weight-loss, decreased use of medications for disease, better overall eating plan, run a 5k etc. One thing I really want you to think about is why this goal is important to you. Maybe, you just want to look or feel better. Maybe, you want to fit into a certain piece of clothing. Whatever the importance is, write it down on paper. This is something that can help to keep you motivated as you begin your journey.

Short-term goals
Next, think about some small goals that will help you to accomplish your long-term goal. Let's say you want a healthier eating plan. Some short-term goals would be to eat 3 vegetables per day or 2 fruits per day. If you want to lose weight, maybe you will start increasing your physical activity so some goals might be to exercise 30-minutes per day or get a gym membership.

Barriers
After you have all your goals on paper, think about what are some barriers to you reaching your goals. These could be lack of time, lack of support, inadequate knowledge, no access to gym equipment, etc. Then, think about ways you can get around these barriers. There is always going to be something standing in your way of your goals, the key is how you will plan to push through the barrier and stand victorious on the other side.

One of the most important things with accomplishing your goals is to track your progress. You can do this in a couple of ways. You can make or download a chart with the days of the week at the top. Then, you can check off the days you met your goal. You can also journal your intake or progress in a notebook. Lastly, you can use a phone, computer or tablet to download an app to track progress. My favorite is probably MyFitness Pal. It is free and has a ton of features. There is also a community setting where you can post updates. I really like that you can scan barcodes instead of just typing it all in.  Tracking helps you to see where you are now and where you are at the end of each week. Even if you didn't meet your goal like you thought, you can think about ways to improve for next week. Think positively about your progress. Negativity about your week will only make it that much harder for you to keep motivated.

Here is an example of everything all put together:
Long-term goal: Improve overall health
Short-term goals: Increase fruit intake to 2 per day. Increase vegetable intake to 3 per day. Plan meals.
Barriers: Lack of time. Unsure how to make food taste good
Ways to get around barriers: Prep meals in advance on days off. Stock up fridge with frozen cut veggies for convenience. Subscribe to a daily healthy recipe via email.
Tracking: Use MyFitness Pal to track intake.

Don't forget that this is a lifestyle change, not a diet; so if you slip up, don't beat yourself up over it!

How Can I Lose 10 Pounds?

"How can I lose 10 pounds?" That is probably the number 1 most asked question of an RD. While I have no statistics to back up my statement, I am almost certain it is at least in the top 3. That along with "How can I lose weight fast?"

Once someone asked me, "Tell me how to lose weight." I said, "Well, that's a loaded question." She looked at me like I had 6 heads. Weight-loss advice is not something to be given in a short amount of time. There is no quick fix or magic pill. Hate to break it to you :) If you see a program saying you can "blast away the fat" or "lose 10 pounds in a week" or selling some magical drink, run away...very quickly! Most of these programs do not work! They get you to buy their expensive products, but don't teach you how to make healthy choices. While you might lose weight, once you stop you have yourself a problem. I have seen so many clients where they tried this diet or that program and then say when they stopped the weight came back on. Most people tell me they still don't know how to eat healthy after being on that "diet". Now, I am not knocking every sort of program out there, just making a generalization about the majority I see every day.

As a dietitian, I typically run through the same points with everyone. It all starts with your current diet. You have to analyze where you are now and be totally honest with yourself.

Ask yourself these questions:
-->Are you getting 3-4 servings of vegetables (or more) per day?
-->Are you eating 2-3 servings of fruit (or more) per day?
-->Are you hitting your fiber intake (generally around 25g per day)?
-->Are you drinking enough water?
-->Are you avoiding drinking your calories like in juices, sodas, and sweetened teas?
-->Are you choosing whole grains over processed refined grains?
-->Are you eating lean proteins with every meal (eggs, chicken, tofu, nuts, seeds, etc)?
-->Are you eating less than 1 sweet per day?
-->Are you eating every 3-4 hours?

In order to answer some of those questions, it is probably best if you do a 3-day or 7-day food journal. Simply write down everything you eat or drink throughout the day. Note the time you eat too because that can help show you if you have gone too long without eating.

From there, figure out a weekly goal. It could be to eat 2 vegetables every day (an increase from your one a day). Or it could be to increase your water consumption from 6 to 8 glasses per day! At the end of the week, look at your progress. Ask yourself if you feel your goal was accomplished or if you still want to work with it. If you did meet your goal, it doesn't mean forget it; it means add something else to it! Maybe the next week you try and have 2 fruits and 2 vegetables every day. Always remember to make your goals SMART (specific, measurable, attainable, realistic, and timely).

After you have planned your goal, think about ways you can accomplish this. Maybe, you are going to drink more water. Do you have access to water throughout the day? Do you have a reusable water bottle you can take with you? It is always best to plan ahead! I have a 32-ounce reusable water bottle and I love it! It keeps my water cold for hours and it holds a lot so I don't have to find a water fountain at work all the time.

While exercise is important for weight-loss, I always start with diet first (being the dietitian I am). A lot of times I have people who are not motivated to exercise or cannot because of their size. Usually, your food intake is the best place to start.

My last piece of advice is to focus on one goal at a time; master it and add a new one. Don't start changing everything at once. Remember, you are working towards a healthier lifestyle and moving away from the quick-fix-diets. Change takes time so don't be hard on yourself. If you get to the end of the week and you don't feel that great about where you are with your goals, think about ways to improve. Use set-backs as learning experiences and a new place to start. Remind yourself how far you have already come and how awesome it is that you decided to start!

Anyone have a goal they are working on now? How are you doing with accomplishing your goal?

5 Tips for Getting Fit for Summer

We are getting into warmer days now, so it is time to start thinking of getting yourself in shape (if you haven't done so already)! The past week, I have been getting a lot more clients asking about weight-loss and how to "lose the belly fat." While nutrition is a huge part of getting the body you want, exercise is also a major player. Getting "in shape" doesn't mean you have to get a gym membership, especially if you know you will never go! Simply moving more throughout the day can help you to get on track for the healthy body you want.


5 Tips for Getting Fit for Summer
1. Find an activity you enjoy!
Don't just walk on the treadmill or go to a Zumba class if you know you will hate it. Try new things like swimming, weight training, or biking. If you like what you are doing, you are way more likely to keep it going!

2. Schedule when you will exercise!
If you get a gym membership, think about when you will actually go and set aside that time. Lay out your exercise clothes from the night before or keep a gym bag in your car!

3. Move every hour!
If you are normally sitting throughout the day, like most Americans are, make it a point to get up every hour for 5 minutes. Walk around the office or do some squats at your desk. It is actually better for your health to move more frequently than to sit all day and hit the gym for 2 hours.

4. Take a brisk walk! 
Walking is a great way to boost your cardiorespiratory endurance and improve your heart health. I recently had a client say that walks with her dog don't seem to do much for her since her pooch is always stopping to sniff. My advice was to jog in place or do 1/2 squats while waiting. You can also drop off your furry friend and head out for a more brisk walk on your own.

5. Don't forget to stretch!
Think of this scenario: you start exercising and you are very motivated. Within the first week, you pull a muscle and your back to square one! Now, you have to wait 2 weeks until your back at it again. Keep yourself flexible to help prevent injuries. Practice some light stretching before and after working out. Try out yoga, tai chi, or Pilates too!


On a recipe note, I made this salsa for a demo at work and everyone loved it! If you look at the original recipe, there are a few different measurements and ingredients. I made a few adjustments based on my work population. The salsa is very light and refreshing. Great for a party :)

Navel Orange Salsa
Ingredients
3 Navel oranges, segmented and diced
8 Roma tomatoes, diced
1/2 small sweet onion, diced
3T fresh cilantro, minced
Dash salt and pepper

Directions
1. Mix all ingredients in a large bowl.
2. Cover and refrigerate for 30 minutes.
3. Serve with chips or use as a topping for fish or chicken.

Adapted from: www.sunkist.com 

Healthy New Year's Resolution Ideas

It is just about the New Year and that means....health makeover!  Cue the 200 people who say, "January 1st I am starting my diet." If your wondering, I met about 100 of those people at work in the past month. Maybe your looking for something different as a resolution? Or maybe, you want to be "healthy," but don't know where to start. This is where I come in! Here are my top 5 resolution ideas :)

Idea #1: Focus on a Healthy Lifestyle
Weight-loss can sometimes bring on some "not-so-healthy" behaviors. Fad diets, unsafe supplements, and extremely low-calorie plans are just a few of the many methods for the "quick fix." Being healthy is not about being on a diet. It's not about making changes that you can only keep for 3-4 weeks (because they are that extreme). It's not about cutting out everything you enjoy. Being healthy is about choosing nutrient-rich foods, but indulging every once in a while (if you see fit). It's about a long-term commitment to health. There is no magic pill for weight-loss (even though 90% of people who come to me for nutrition advice expect that). Focus on adopting reasonable and healthy habits that your can incorporate into your lifestyle. Try goals like: including a fruit or vegetable at each meal/snack, or cutting back on high-calorie/sugary beverage, or choosing lean meats and healthy fats.

Idea #2: Don't Skip Meals
One of the most skipped meals is breakfast, which if you didn't hear already is the most important meal of the day. Skipping meals can slow your metabolism (impairing your body from burning calories efficiently) and lead to overeating. Think about it, you skip breakfast, run to work, and are faced with the best looking donuts. Your blood sugar has dropped, your energy is poor, and wow those donuts look good. If instead, you had a balanced breakfast (protein, fat, carbohydrates) like eggs and a side of fruit, you might have more of the "willpower" to walk away without indulging. Cheers to a fully and happy breakfast belly! Remember, keep your meals simple and balanced with some healthy protein, fat, and carbohydrates.

Idea #3: Enjoy Family Meals
Eating family meals is a great way to get all members to adopt healthier habits. Make a plan each week to choose and prepare a new fruit or vegetable. Get other family members involved in the meal planning and challenge your family to create their own healthy meal ideas! When everyone gets involved, they are more likely to try new foods.

Idea #4: Exercise
While nutrition is a huge part of the resolution planning, exercise is another. Get fit together with a friend to help keep you motivated. Try new exercise classes, a new walking route, or grab a fitness DVD to change it up! Remember to track your progress and goals to stay with your plan!

Idea #5: Personal Change
Maybe you are not one to partake in the nutrition/fitness aspect of the resolutions. Another idea can be to think about what personal change you want to make in your life. Maybe it is a business endeavor you want to pursue. Maybe you want to start giving back through volunteering. Maybe you want to focus on being a more open-minded person. Whatever the case may be, start with a year long goal first and then break that into small short-term goals to keep you on track.


Wondering what my New Year's Resolution is? I am going to spend more time on starting my private nutrition practice, aka stop being afraid of making the big decisions :)


Click here for my --> blog <--on how to make those resolutions stick!

Tips for Keeping Your New Year's Resolutions

It is just about that time of the year again! What time do you ask? The time to start making your New Year's Resolutions. I bet many of you are thinking, "this year I really am sticking to my resolutions," or "I want to lose weight this year" or "I'm really going to start going to the gym." Whatever you are planning to do in the New Year, here are some tips to make your resolutions stick!

Tip #1: Be Specific!
Write down your goals and be as specific as you can. Saying "I am going to eat healthier," is too vague. Plus, do you know what "healthier" is? Do you know how you plan to "get healthy." Create action goals like "eat at least 2 fruits per day" or "replace 1 sweetened beverage per day with water." Goals like this are specific and can help you to reach your "get healthy goal."

Tip #2: Make it Meaningful!
Don't just make a "weight-loss goal" or "give up chocolate" because that is what everyone else is doing. Make a goal that is important to you and you are more likely to see it through.

Tip #3: Choose Your Reward!
Keep yourself motivated by offering a reward after you reached each small goal. These rewards can be: a massage, movie night, etc. You can also stay motivated by tracking your success on a calendar. Let's say that your resolution is to "Eat 2 fruits per day for 3 days/week." For each day you had 2 pieces of fruit you can put a smiley face on the date.

Tip #4: Make it Realistic!
Don't set your goal too high where you are setting yourself up for failure. A non-realistic goal would be to lose 20 pounds in 2 weeks. While losing 20 pounds can be a good end goal, think about how much weight-loss per week is realistic for you! Set up small steps to reach your goal and keep you on track!

Tip #5: Make it Timely!
Keeping tip #4 in mind, think about how long you want to give yourself to reach your goal. Will your resolution take 1 week? 1 month? 1 year? An example could be,"I will lose 20 pounds in 4 months." Keeping in mind tips #1-4 you can also say, "I will reach my goal by exercising 3 days per week for 30 minutes, etc." Putting a time on your goal can keep you motivated and heading in the right direction.

Remember to keep your goals simple and practical for the most success!

Stay tuned for my next blog on Healthy New Year's Resolution Ideas.

Happy New Year

Top 5 Reasons to Get Off The Diet Wagon

Raise your hand if you like dieting. I bet no one, except that crazy lady in the corner, raised their hand (not that I could see you or anything :)). Most of us don't enjoy the crash dieting where we cut out our favorite foods only to massively crave them later. Most of us don't enjoy having to constantly tell people we are on a diet (for the 100th time). Most of us don't enjoy watching friends and family chow down on that delicious chocolate cake while we are stuck eating celery.

Despite having all these negatives attached to dieting, people still do it anyway! It may seem worth it to you at the moment; however, you are only recking havoc on your body (physically and emotionally). If you are wondering, "What do I do when I go off the diet wagon (permanently)," then keep reading because after my top 5 reasons for getting off the diet wagon you will see what a healthy lifestyle looks like. Without further adieu, here we go!

#1: End the horrible cycle of guilt
Scenario: You go to a friend's house for a party. There's chips, dip, desserts, etc (a diet-goer's worst nightmare). Unless you've brought your own stash of food, your surrounded by choices, and probably unhealthy ones. If you indulged in a few of these foods, you probably thought this at some point, "OMG. Tomorrow, I need to get back on my diet." Or you thought, "Well, there goes my diet for the day. I should just pig out now." Or you thought, "Great, there goes all my hard work into losing weight." Chances are that once you had those thoughts, you also had the wave of guilt. I'm saying this from experience too. I used to count calories, diet, and starve my body of the nutrients it needed. If I ever indulged in something I thought was "bad," I immediately gave myself the guilt-trip.  I was mad at my lack of self control, upset at the amount of food, and saddened by the fact that food had more control over me than I did. END THE CYCLE OF GUILT!

#1: What Does a Healthy Lifestyle Look Like?
Scenario: You go to that same friend's house. You have a few desserts and you feel good about it! You know you ate healthy before you came and you know you'll be eating healthy tomorrow. It is not a big deal that you indulged and you move on.

#2: Get your metabolism back on track
When you go on a diet that cuts calories drastically, your body responds by holding onto its energy reserves. It does that as part of a defense mechanism from eons ago when we had periods of starvation. So, if you think starving yourself will make you lose weight, your in for a surprise. You'll probably lose a few pounds in the beginning; however, you will plateau. Your metabolism turns to sludge while your body works to maintain life. On the contrary, by feeding yourself the proper amount of food each day, your metabolism increases and is more efficient at burning calories. (Side note: your metabolism also increases via exercise, especially weight-training).

#2: What Does a Healthy Lifestyle Look Like?
Feed your body the nutrients it needs. Don't go for long periods without eating. More often than not, extended periods without food can cause binge-eating at the next meal. Balance your meals with healthy proteins, fats, and carbohydrates.

#3: Eliminate diet-stress from your mind and body
Being on a diet is often stressful. Planning what you are going to eat when you are at home or out with friends. Worrying about the choices you will have when you go to parties. Figuring out how to add in extra exercise after your "off-the-wagon-experience." Finding that random super-healthy-food-that-will-cure-all. Eliminate this stress (and again guilt) by foregoing the diet mentality. Remember, it is okay to indulge once in a while! Diets, especially the ones that severely cut calories, can cause nutrient deficiencies because of those higher calorie nutrient-dense foods that "no longer fit in".

#3: What Does a Healthy Lifestyle Look Like?

One strategy for minimizing diet-stress and moving towards a healthy lifestyle is to bring your own healthy dish to a party. Bring something you will enjoy and can rely on to be nutrient-dense. Not all parties I have gone to have the best choices. If it is a special occasion, I'll just have my normal meals throughout the day; then, choose the best options there. If it is a regular occasion, like dinner every Thursday at so-and-so's house, then bringing your own healthy dish is a way to go. 

#4: Eat your favorite foods
Scenario: Now that I am on diet X, I can no longer eat: cookies, candy, chips, fruit, yogurt, pasta, bread, potatoes, corn, green beans, applesauce, etc. So, what's left is basically water.
Scenario: You have avoided _______ (insert favorite food) for a month now. You go to a friend's house and ______ is there. As much as you eliminated it from your life, it creeps back in. Just one bite turns into "Oops I ate the whole thing." Which turns into, "Well, there goes my diet!" Which turns into the guilt cycle...again. See where I am going here?

#4: What Does a Healthy Lifestyle Look Like?
Have your favorite foods! Now, I'm not saying to go all out on a cookie binge; however, if you feel like having ice cream one night, do it! Just portion it out and enjoy. Sometimes, if I'm looking for a sweet treat, I'll mix a little cool whip with raw walnuts and peanut butter (and of course my Lactase pills!). If your not someone who is good with portion control, then only buy single serve cartons when you get the craving. You can also find substitutes for your favorite foods that you enjoy just as much!

#5: Get your hormones back in balance
Not only can dieting alter your mood; but, it can also alter your hormones. When we have chronic stress in our lives, cortisol, aka the stress hormone, increases along with visceral fat, inflammation, and blood pressure. Crash dieting can also cause you to have increased food preoccupation due to the fact that Ghrelin (hormone that tells you to eat) increases and Leptin (hormone that tells you to stop eating) decreases. This, in turn, can lead to overeating.

#5: What Does a Healthy Lifestyle Look Like?

-Eat well-balanced meals (healthy protein, fat, and carbohydrates) to keep your hunger at bay and hormones in check! 

-Don't stress about eating "bad" foods once in a while. 

-Push away guilt and instead focus on the fact that it is a lifestyle and not a diet. 

-Plan out your own healthy dish to bring to events! 

-Have your favorite foods in small portions! Better yet, get creative in the kitchen to find healthy recipes that satisfy the sweet tooth. 

-Keep your metabolism in full gear by fueling your body with the energy it needs and staying active. -De-stress your life with a few moments of reflection or quiet each day. 

As I sit here writing this blog, I am eating scrambled eggs (2 whole eggs and 4 egg whites) with Parmesan cheese and tomatoes and drinking coffee. I also had a sweet craving and had a chocolate nugget. Yes sir, chocolate at 8am. NO REGRETS :)

Get Your 21-Day Fix Here!

I am sure many of you reading this blog have heard of some sort of quick-fix weight-loss plan through the TV, magazines, or friends. I'm sure you are also tired of hearing friends or family talk about going on their 21-day "insert diet gimmick here." Not only do they flaunt their crash-diet techniques like they are the end-all to weight-loss efforts, but also brag to their friends/family about how much weight they are losing as compared to those following their healthy lifestyle.

So, what is so bad about these products? I mean, I am sure you have heard about some of your friends/family losing weight with them. For starters, they are expensive! One 30-day supply from Beach Body costs $39.95 (not counting shipping and handling) and it is only for breakfast and/or lunch.  That means dinner is on your own! Another famous company is Shakeology. For their chocolate 30-servings package, they charge $129.95! That comes out to be $4.33 per serving.

To put these prices in perspective, lets just say you do one shake per day from Beach Body. Not counting the extra money for S&H and the milk you add to it, you are spending $1.33 per shake. That doesn't sound too expensive right? Lets say instead of your shake, you made breakfast: 2 eggs ($2.79/18count), 1 banana ($.30/each), coffee ($.29/oz), and 1/2c broccoli ($1.25/12oz) in your eggs. This comes out to be about $1.17 for the meal.  About $3 cheaper than Shakeology!  I don't know about you, but eating the meal sounds a whole lot more appetizing than the shake.

One thing I find funny, is most of these products still say to drink water, get enough sleep, and exercise. My thoughts are, why not do all of those things, eat a healthy balanced diet and save yourself the money on these products!

Besides seeing how expensive these products are, lets get into the nutrition. Herbalife has a "healthy meal shake" (with no price tag on it) that contains 90 calories, 1g fat, 13g carbs, 9g sugar, and 9g protein. Woah, low-calorie! It must be healthy! NOT! For starters, protein and fat are the macronutrients that are going to keep you fuller for longer. My egg breakfast will give me about 15g of protein and 12g of fat (more on fat later and how it is an important part of your diet!). Also, the sugar I will have in my breakfast will come from a natural source (fruit). If you are looking for an energy-boost for the morning, 90 calories won't get you very far.

Skimming the rest of the package for Herbalife's product, there are some vitamins and minerals (about 25% of daily value); however, you can get what you need just from eating fruits and veggies throughout the day. 1 orange will give you 100% of the daily value for Vitamin C! Lastly, the ingredient list is a mile-long and most of them you can't pronounce, another red flag on the play.

Another Shakeology product featured on Beach Body has a bit more protein and calories; however, again, another mile-long ingredient list. Don't let the 300% of daily value for Vitamin C awe you. Vitamin C is water-soluble, which means whatever your body doesn't need, it will pee out. Also, the high amounts of vitamins and minerals you can get from your fruits and vegetables. Just 1/2c of carrots contains about 200% of your daily value for Vitamin A. Again, cheaper and more appealing to me for a meal/snack.

Not of of these products on the market are necessarily bad for you. They are pretty useful for those on-the-go, that can't make the time to prepare a breakfast meal or pack the night before. They are also pretty useful in a pinch. The pure proteins (whey protein types) are also great for a quick shake or for an added protein boost in snacks or baked goods. I like putting whey protein powder in my fruit smoothies; however, I buy mine from local grocery stores, where it is cheaper. The cans usually last me a while because I don't rely on it for all of my meals and snacks.

 My advice is to see these products as just that, supplements to your diet. They shouldn't be the end-all-be-all and they are certainly no match for real food like fruits and vegetables. If you go the route of these products, look for ones with low amounts of sugar, 5g or more of fiber and at least 10g of protein (if it is replacing a meal). Also, try and find a short ingredient list and at least 25% of your daily value for vitamins and minerals.

Instead of focusing on a quick weight-loss fix that is hard to maintain long-term, focus on healthy habits for the long-term. If you have a family, instead of taking the easy way with shakes and smoothies, choose real food and instill those healthy habits on your children.  Take the time to analyze what you are eating. Where do most of your calories come from? Carbohydrates/sugar? Healthy or unhealthy fats? Protein? Write down what you eat and be honest with yourself. Take small steps to change your eating behaviors (like replacing 1 snack of chips with veggies and dip or peanut butter and celery). Your body and wallet will thank you later :)

Top 5 Foods for Healthy Skin

Looking for a healthy skin boost? Try out these power-packed foods!

#1- Almonds

Almonds are a great source of Vitamin E, an antioxidant that protects your body from UV-induced free radical damage to the skin. Vitamin E has been shown to have anti-inflammatory roles in the skin and helps to reduce the appearance of wrinkles.  When combined with Vitamin A, Vitamin E has been shown to protect against skin cancer.

**Try out almond butter for a quick snack!

#2- Flaxseed

Flaxseed is a rich source of Omega-3 fatty acids, which help to reduce inflammation in the body and promote healthy-looking skin. Omega-3s have been studied as a wrinkle fighter, due to their ability to attract water to skin cells and plump up the skin.

**Add some flaxseed to your next smoothie! 

#3- Cooked Tomatoes

Cooked tomatoes contain the phytochemical, Lycopene, which helps to eliminate skin-aging free radicals (cause by UV-rays). Lycopene improves skin’s texture by stabilizing the DNA structure in the nucleus of skin cells. Lycopene also inhibits the activity of the enzymes involved in collagen breakdown, thus, strengthening skin.

**Add tomatoes to a stir-fry!

#4- Spinach

Spinach is a great source of Folate (Vitamin B9), which is needed for healthy skin, hair, eyes, and liver function. Folate helps to repair and maintain DNA, which will boost your skin cells’ ability to renew themselves (decreases look of aging). 

**Try a spinach salad for lunch! 

#5- Tuna

Tuna contains the antioxidant, Selenium, which helps to buffer the skin against the sun. Selenium also helps to preserve elastin, a protein that that keeps your skin smooth and wrinkle-free.

**Add tuna to a salad or stir-fry!

Looking for ways to incorporate these skin-boosting foods? Try out the Spinach Salad below!

Spinach Salad

Mix 1 tbsp. extra virgin olive oil, 1 tsp. lemon juice, 1 tsp. flaxseed, 1 clove garlic, salt and pepper in a small saucepan and heat until warm. Drizzle over 6 cups of baby spinach. Top with 1 can of tuna, ½ medium tomato (diced), and sliced almonds.

http://lpi.oregonstate.edu/infocenter/skin/minerals/

http://lpi.oregonstate.edu/infocenter/skin/vitaminE/

http://www.webmd.com/beauty/skin/want-healthy-skin-feed-well

http://www.fruitsandveggiesmorematters.org/lycopene-promotes-healthy-skin

http://umm.edu/health/medical/altmed/supplement/vitamin-b9-folic-acid

How Many Carbohydrates Do You Really Need?

Eating healthy should be simple, right? It is apparent that the information given to consumers is mixed and inconsistent. A prime example of this inconsistency is found with carbohydrate recommendations. The recommendations for carbs pushed from the government skyrocket to 300 grams a day or more! The USDA pushes 6oz of grains per day for females and 8oz for males. Once we translate ounces into grams of carbohydrates, you will discover that the numbers do not add up to the recommended 45-65% of carbohydrates also pushed by health professionals. Let's delve into this carbohydrate mystery!

Just to start us off, the AMDR is set in place for the macronutrients (carbs, fats, protein) to help prevent chronic diseases. The AMDR for protein is 10-35% and the AMDR for fat is 20-35% (both ranges are for adults).

Version 1 (Acceptable Macronutrient Distribution Ranges)

Let's take a 25-year-old female at 130lbs with a calorie intake of 1800kcals. Activity level is low.
   Grains: 45-65% of calories from carbohydrates
               810-1170 calories from carbohydrates
               To get grams, we divide by 4kcal/g: 203-293g of carbohydrates 

Version 2 (USDA: choosemyplate.gov)
Let's take the same 25-year-old female from version 1.
   Grains: 6 oz. equivalents. 1 ounce of grains is about 15-20 grams (1 slice of bread, 1/2 cup of pasta).
               6 oz x 15-20g/oz = 90-120 grams

Already, a huge inconsistency of 113-173grams! After seeing the whooping difference, my next thought was maybe included in the AMDR are the fruit, starchy vegetable, and dairy groups. Let's see how those groups factor in.

Version 2 (USDA: choosemyplate.gov) + fruit, vegetable, dairy
    Fruit: 2 cups per day. 1 cup of strawberries is 12g of carbohydrates. 1 cup of apples is 15g.
             If there are about 15g of carbohydrates per cup, that leaves us with 30g of
             carbohydrates.

    Vegetables: 2 1/2 cups per day. This number is then broken down into different categories of
                       vegetables to be eaten throughout the week. 1 cup of broccoli is 4g of
                       carbohydrates. 1 cup of green peas is 12g of carbohydrates.  Non-starchy
                       vegetables (broccoli, greens) generally provide about 5g of carbohydrates
                       and starchy vegetables (corn, peas, potatoes) about 15g of carbohydrates per
                       serving.

          If our 25-year-old female is consuming 1 cup of starchy vegetables a day (15grams) and
          1 1/2 cups of non-starchy vegetables per day (10g), her grand total of carbohydrates from
          vegetables would be 25g.

    Dairy: 3 cups per day. 1 cup of milk is 12 grams of carbohydrates.
               1 cup of yogurt is 15-20 grams.
           If our 25-year-old female consumes 1 cup of milk (12g), 1 cup of yogurt (18g) and
           2-ounces of cheese (0g), her total carbohydrates from dairy would be 30g.

    Total Added Carbs: 30 + 25 + 30 = 85g

Now, if we have 90-120g of carbohydrates to start with and we added the 85g we would end up with a range of 175-205 grams. This still doesn't add up to the AMDR of 203-293g!

Version 3 (AMDR Method 2)
Another method used to calculate the grams of carbohydrate is to subtract the protein and fat calories from total calories and use the remaining calories for carbohydrates.
      1800 kcal x 15% = 360 calories from protein, 90g from protein
      1800 kcal x 20% = 360 calories from fat, 40g from fat
      1800 kcal - 720 calories = 1080 calories for carbohydrates, 270grams. This number falls in the
      range of carbohydrates found in the version 1 AMDR.

Both the MYPlate and AMDR are pushed by most (not all) health professionals. Mostly, the AMDR is used to prescribe diets for patients and clients to help them reach a healthy weight and decrease chronic disease. Seems ironic to prescribe excessive carbohydrates to clients or patients who are either suffering from a chronic disease or working to prevent one. Also, studies have shown that a diet full of excessive carbohydrates leads to diabetes, obesity, high cholesterol, and high triglyceride levels. It is time to rethink what you are eating and cut back on the carbohydrates.


http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Grains/food-groups.grains-amount.pdf
http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
http://care.diabetesjournals.org/content/15/11/1572.full.pdf